The Best Foods for Every Vitamin and Mineral

Vitamins and minerals play an important role in bodily functions. Without them our bodies would have a difficult time growing and developing; we would end up suffering from a variety of health complications.

One of the best and most effective ways to get your essential vitamins is from the food that you eat. Liver and eggs are just a couple of foods that are very high in vitamins and minerals, says Jordan Pie, a nutritionist at Changing Habits.Liver contains “Vitamin B12, Vitamin B6, biotin, folate, iron, zinc, copper, manganese, Vitamin A, Vitamin C, Selenium, Vitamin A and protein.” While eggs contain “Vitamin B12, B2, A,D, E, K, B5, Selenium, calcium, potassium, iron, zinc, manganese, folate and choline,” she says.

According to research from Kansas State University, approximately 21 percent of adults consume the recommended amounts of fruits a day and about one-third of adults consume the recommended amounts of vegetables a day. A balanced diet should include fruits, vegetables, low fat milk products, whole grains, and lean meats.